Starting exercise as a beginner can be quite a daunting experience. No one likes to be the beginner in the gym or a workout class when everyone else knows what they're doing.
It's intimidating, to say the least. And when you add in chronic pain, you're elevating this to an entirely new level.
Let's take a look at some stats.
- 58% of people claim to exercise 3 times per week (Statista 2023)
- 1 in 4 adults meet the physical activity guidelines for both aerobic and muscle-strengthening activities (CDC 2020)
There are many people in the US who face pain as a daily barrier to doing anything in their lives, not just exercising. In fact, recent figures estimate this ot be around 51.6 million adults (CDC). But exercise can help. But won't exercise increase pain?
Exercising correctly and in a way that is manageable and sustainable for you will not increase pain; however, you are highly likely to experience what is called DOMS in the early stages of exercise.
DOMS is delayed-onset muscle soreness. This is that sore feeling you get when you first work out or change up your exercise routine. However, this can often be confused for increased pain.
For people with chronic pain, how do you distinguish between DOMS and actual pain?
DOMS
Typically, muscle soreness or DOMS will only start post-exercise, and it will be a different type of pain than the pain you are already living with and localised to the muscle or body part you have been focusing on.
Muscle soreness can feel like:
- Tender;
- Tired;
- Achy muscles;
- You are likely to feel a lot stiffer, and basic movements will feel sore, rather than painful.
For example, if you are focused on leg workouts, you might find it difficult to bend down, squat, and sometimes even walk, depending on the type of exercise you have done.
However, DOMS usually peaks around 24 to 48 hours post activity and has fully subsided after three days.
One avenue to explore that can help you alleviate DOMS and post-exercise soreness is the use of supplements and therapies.
For example, CBD available from places like My Pain Center has some evidence to suggest it can help with pain and inflammation, which could aid in muscle recovery.
Alternatively, using a sauna, ice bath, heat and ice therapy, and stretching post-workout could also help them reduce soreness and reduce the impact DOMS can have.
Pain
You will know the type and level of daily pain you are living with.
If you are experiencing high pain levels outside of exercise, we won't beat around the bush. You will probably feel an increase in pain compared to normal days in the beginning. This is why it's important not to push yourself too far, because then you will increase the risk of an injury.
But what will an injury feel like?
- Anything that makes you flinch or makes you feel weak immediately can be a flare-up of pain or an injury from exercising.
- If the pain is getting worse and hasn't subsided after three days, or you experience any tenderness or swelling in a bone or joint area, then this isn't usually associated with DOMS.
If you do experience any new or sudden pain after working out, it's crucial that you consult your doctor.
They will be able to assess whether you've sustained an injury or if your existing pain levels have been triggered.
Remember, your doctor or even a PT can provide personalized advice on how to adjust your workouts for your circumstances.
